Healthier Broiled Tilapia Parmesan
Tilapia fillets are topped with a creamy Parmesan mixture seasoned with lemon juice, basil, black pepper, onion powder, and celery salt, then broiled until the topping is golden and the fish is tender. Light mayonnaise and a modest amount of butter keep this quick, easy meal lighter, making it well suited to a simple weeknight dinner.
- Prep5 mins
- Cook10 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Healthier Broiled Tilapia Parmesan, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 45 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 33
- Heart Health
- 57
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 53
- Performance
- 40
- General Wellness
- 1
Set an oven rack 4 to 6 inches from the heat source and preheat the oven's broiler. Grease a broiler pan or line the pan with aluminum foil.
- 2
Combine Parmesan cheese, mayonnaise, butter, and lemon juice in a small bowl; season with basil, black pepper, onion powder, and celery salt. Mix well, then set aside. Arrange fillets in a single layer on the prepared pan.
- 3
Broil for 4 to 6 minutes, flipping the fillets halfway through. Remove the fillets from the oven and coat the top sides with the Parmesan mixture. Continue broiling until the fish flakes easily with a fork, about 2 minutes more.
- Calories 186.27 kcal Moderate 9%
- Protein 24.05 g Good Source 48%
- Carbohydrate 0.82 g 0%
- Total Fat 9.17 g Moderate 12%
- Saturated Fat 4.61 g High 23%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 65.89 mg High 22%
- Sodium 226.81 mg Moderate 10%
- Dietary Fiber 0.07 g Low Source 0%
- Total Sugars 0.25 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 177.02 mg Moderate 14%
- Iron 1.03 mg Low Source 6%
- Potassium 528.42 mg Moderate 11%
- Vitamin A 28.01 mcg Low Source 3%
- Vitamin C 0.01 mg Low Source 0%
- Vitamin D 3.51 mcg Moderate 18%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Celery
- Onions 🧅
About This Recipe
Healthier Broiled Tilapia Parmesan is made with 10 ingredients and serves 8. It takes about 15 mins and is rated easy. Key ingredients include Black Pepper, Butter, Celery Salt, and Dried Basil. Each serving provides about 186.27 kcal, and is a good source of protein.
Recipe Questions
- What is Healthier Broiled Tilapia Parmesan made of?
- The main ingredients are Black Pepper, Butter, Celery Salt, Dried Basil, Lemon Juice. The full list of 10 is above.
- How long does it take to make Healthier Broiled Tilapia Parmesan?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 186.27 kcal. The full nutrition breakdown is above.
- Is Healthier Broiled Tilapia Parmesan easy to make?
- This recipe is rated easy, with 10 ingredients and 3 steps.
- Is Healthier Broiled Tilapia Parmesan healthy?
- Healthier Broiled Tilapia Parmesan has an easyChef Pro health score of 47/100. Per serving, it provides 186.27 calories and 24.05 g of protein, or 48% of the Daily Value. Worth noting per serving: sodium at 226.81 mg (10% of the Daily Value) and saturated fat at 4.61 g (23% of the Daily Value). It contains Citrus, Fish, Eggs, Milk, Celery and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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